Bent-over Reverse Fly: Soften knees, bend at the hip keeping your back flat and at a 45 degree angle. Be sure your knees do not go past your feet. Hold the weights at the front of your thighs and bend your elbows keeping your arms tight to your ribcage. Keeping your elbows bent slowly raise your arms out to the side – like a bird’s wings. Hold for the count of two and lower to starting position. Repeat 10 times. Stand, rest for 30 seconds and repeat.
Single Arm Overhead Raise: Standing with feet shoulder width apart, hold the dumbbells in front of your thighs with a soft elbow. Keeping your pelvis tucked in raise your arm over your head. The weight should be slightly forward of your shoulder, like you are placing something on a high shelf. Lower your arm, repeat 10 times, switch arms. Repeat 2 times per side.
Standing Biceps Curl: Stand with feet a little more that should width apart. Tummy and tush should be tucked in. Hold the weights, with palms facing forward in front of your thighs. Curl your arms up from the elbow, keeping your upper arms at your ribcage. Repeat 10 times. Rest for 30 seconds and repeat
Curtsy Lunge: Stagger your stance so that one leg is back and one forward. Hold dumbbells at your side with straight arms. Cross the front leg slightly in front of the other. Bend both legs into a curtsy, keeping your upper body straight and the weights at your side. Hold for 3 seconds and raise up. Repeat 10 times on either side.
Goblet Squat: Take a wide stance with toes pointed out at 45 degrees. Hold one dumbbell in front of your collar bone with bent elbows. Lower yourself into a squat and rise up. Repeat 20 times.
Reverse Lunge: Holding the weights at your sides carefully step one foot back. Lower your back leg at the knee. Step back to center. Repeat on the other side. Do 10 squats per side.
Standing Lateral Raise: Stand with feet slightly farther than shoulder length apart, holding the dumbbells at your side. With a soft but straight elbow lift both weights out to your side up to shoulder height. Slowly lower the weights back to your side. Repeat 10 times.
The following exercises can be done on the floor, if you can safely lower and raise yourself back up. If not we recommend laying on a bed.
Floor Press: Lie down with back flat. Place one weight in either hand, elbows out to the side on either side of your chest, palms facing forward. Keeping your feet flat bend your knees. Raise the weights straight up in line with your chest. Be sure to keep your back flat against the floor or bed. Slowly lower the weights back down to your side. Repeat 10 times twice.
Glute Bridge: While still on the floor with knees bent, tuck your feet as close to your buttocks as comfortable. Hold both weights comfortably on your chest with arms tucked in tight. Lift your buttocks up into a bridge, keeping your shoulders on the ground. Repeat 10 times.
These simple exercises are a great way to get started lifting weights, building muscle and bone in your own home.
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